Menstrual cycle hormone imbalance can cause many different symptoms, collectively known as pre-menstrual syndrome (PMS). Most of us seem to know the common players in the PMS hormone story: oestrogen and progesterone. However lesser-known hormones can also play a role on the PMS stage, producing a mini melodrama of their own. Aldosterone is one of those hormones.
Aldosterone is a hormone that controls fluid retention and excretion, and it is released from the adrenal gland (just above the kidneys). Aldosterone’s role is to tell the kidneys to retain sodium and therefore keep fluid in the body. Aldosterone is thought to be released in greater amounts due to the influence of several factors, including:
Many women may start to experience symptoms of bloating, breast tenderness, increase in breast size, weight gain, swollen feet and extremities up to 2 weeks before the onset of their period. It can be uncomfortable and embarrassing to say the least, but luckily, nature offers some solutions.
Herbal diuretics such as dandelion leaf may help eliminate fluid. Naturally high in potassium, dandelion leaves can be added to salads, or made into a tea (from the dried leaves). Other herbal diuretics include celery and horsetail.
The herb vitex, also known as chaste tree, can help balance oestrogen and progesterone hormones pre-menstrually. Oestrogen and progestone imbalance are thought to increase aldosterone levels. The recommended daily dose is 500-1000 mg of vitex per day.
Supplementing with 100-300 mg of magnesium premenstrually can help with fluid retention. It has been shown that low magnesium levels can increase the release of aldosterone from the adrenal glands. Foods rich in magnesium are brazil nuts, almonds and peanuts. Wheat bran is also a rich source.
Managing stress is no easy feat, however as stress can cause aldosterone to increase, let alone blood pressure, its management should be a priority. Exercise, yoga and meditation are all great tools to help zap stress. Herbs may also help, and passion flower and lemon balm can be taken on a day-to-day basis to manage stress.
Another diet tip that may help with fluid retention is to limit sodium intake. Sodium keeps water in the body, contributing to fluid retention. Remember much of the sodium found in our diets are hidden in take away and processed foods, sauces and spreads.
Sodium’s rival is potassium. Potassium is a naturally occurring mineral found in bananas, green leafy vegetables and avocado, and it helps to eliminate fluid naturally. An average banana contains 450 mg of potassium, and an adequate daily intake is 2800 mg for women.
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